THE BONE BROTH BIBLE

Bone Broth – Superfoods –

Fermentation – Pressure Cooker
*Second Edition*

CHASE WILLIAMS
© 2015
 COPYRIGHT NOTICE
All rights reserved.
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 DISCLAIMER
This book is not intended as a substitute for the medical advice of
physicians. The reader should regularly consult a physician in matters
relating to his/her health and particularly with respect to any symptoms
that may require diagnosis or medical attention.
Although the author and publisher have made every effort to ensure that
the information in this book was correct at press time, the author and
publisher do not assume and hereby disclaim any liability to any party for
any loss, damage, or disruption caused by errors or omissions, whether
such errors or omissions result from negligence, accident, or any other
cause.
 CONTENTS

INTRODUCTION

CHAPTER 1: IF BONE BROTH IS SO GOOD, WHERE ARE THE SCIENTIFIC

STUDIES & WHY ISN’T IT BACKED UP BY DOCTORS?

CHAPTER 2: BENEFITS OF BONE BROTH

CHAPTER 3: HEALING YOUR LEAKY GUT WITH BONE BROTH SOUP

CHAPTER 4: THE WONDERS OF COLLAGEN & GELATIN

CHAPTER 5: IF YOUR BONE BROTH WON’T GEL

CHAPTER 6: USING BONE BROTH TO DETOXIFY YOUR BODY

CHAPTER 7: THE FOUR CONDITIONAL AMINO ACIDS WE NEED

CHAPTER 8: FERMENTED VEGETABLES + BONE BROTH = PERFECT

COMBINATION

CHAPTER 9: HOW TO MAKE BONE BROTH

CHAPTER 10: RECIPES

CONCLUSION
 INTRODUCTION

Almost every culture on earth has recognized the benefits of Bone broth, not only for its
nutritional value, but for the great taste and ease of preparation. In some countries bone
broth has been a staple for centuries and continues to be a mainstay for its versatility
and its seemingly miraculous healing properties.

Bone broths are a delicious base for soups, sauces and gravies, but are also
good medicine to maintain everyday health, both physical as well as mental. Bone broth
has long been known as one of the best post-partum recovery tonics, as well as a
general pick-me-up for when you are feeling in the dumps.

Originally, when I sat down to write this book, I had planned on simply
providing instructions for preparing the bone broth, along with some recipes for using
your bone broth to make delicious and nutritious soups, stew, gravies and demi-glace.

Many of my friends and colleagues questioned my wisdom as to why they

couldn’t simply run off to the store and buy some bullion, rather than taking all this time
(and energy) in making their own bone broth. Of course, the reason is that the bullion
and broths available in the store are almost always processed in a much different
manner, contain much less nutrients than homemade bone broth and may contain other
undesirable ingredients to extend their shelf life. Another reason is that, by making your
own bone broth you can savor the incredible aroma that seems to fill your house and just
makes you feel good (yes just the smell can make you feel better!)

This, inevitably, led to the question of just what is in bone broth that makes it so
“nutritious” and what benefits can actually be achieved from this “wonder food”?

It was then that I realized, a simple perfunctory cook-book/recipe book would

not be enough. I needed to explain just what it was that makes bone broth such an
awesome food and one you should be consuming every day.

There are many ingredients in bone broth that just can’t be found in any other
foods, at least not in the concentration and combination they are found in bone broth.
There are non-essential amino acids that are necessary or keeping your digestive tract
working, keeping your blood flowing, keeping your heart healthy, keeping your mind
sharp and even drastically aid in slowing down many effects of aging.

Basically, if you eat bone broth on a daily basis, you will find that your health
improves dramatically, you will find that you have more energy than you ever thought
possible and many have told me that a daily bone broth diet has given them a new
outlook on life, a new vitality that they’ve never experienced, even when they were in
their teens and twenty’s.

So, with that in mind, I decided to dedicate this book to going over what is in the
bone broth that helps you maintain good health, makes you feel better and helps you
have more energy and a better frame of mind. I have also taken the time to show you
how you can use bone broth as a base for a delicious detoxification soup that will
eliminate almost all of the toxicities that are being pumped into most people’s bodies on
a daily basis in this modern world of chemical saturations.

If all you are interested in is how to prepare bone broth feel free to skip over the
first few chapters to get to the preparations and recipes section of the book. However,
you will be missing out on some very good information which you can pass on to your
friends and family. It’s easy to say “eat bone broth for your health”, but usually not so
easy to explain why.

Once you have finished this book, you should be an expert on bone broth and
once you add bone broth to your daily diet, you will see a marked improvement in your
physical as well as your mental health. This is actually one of those things that you don’t
have to wait weeks to see an improvement. Most people notice an immediate increase
in energy and focus after only a couple of days, much more so than with most
conventional over the counter vitamin supplements and minerals.

Once you’ve allowed your body to become accustomed to the awesome benefits
of bone broth, you will wonder how on earth you ever got by without it. Many people
find that it’s better than coffee in the morning to get them going and much better than
sugar laden food to give them the energy to keep going. What’s even better is that there
is no “crash” that is customarily noticed with those types of food and beverages.

Before we even begin, I feel the need to clear up some confusion between Broth,
Stock and Bone Broth. Many people use stock and broth interchangeably, but there is
actually a difference between stock, broth and bone broth.

Broth is usually simmered with vegetables, meat and aromatic herbs and spices
and may contain some bones. Broth is usually clear and retains its liquid state when
refrigerated. It’s often used as a base for soups or can be consumed by itself.

Stock, however, is simmered for a much longer time, up to 6 hours, and contains
more bones, sometimes roasted and often with meat still attached. Stock is strained and
usually not seasoned. The goal of stock is to extract the collagen, which gives the stock
its gelatinous quality. When chilled stock will have the texture of jello. Stock is used
most often as a base for rich sauces or gravies. Stock is also a great binder to use
instead of cream or butter.

Bone broth is kind of a hybrid of both broth and stock. The base of Bone broth is
mostly stock-like, made from roasted bones. However it is cooked for a much longer
time than traditional stock, with the goal being not only to extract the gelatinous material
from the bones, but also to release all of the nutrients, vitamins and minerals contained
in the bone and marrow. Bone broth is then strained and can be used as a stock or
enjoyed by itself as a broth.

I have actually seen arguments break out over the definition of stock and broth,
and how best to define bone broth (Or should we say bone stock?). The truth is, it really
doesn’t matter how you define it, it is both and it is neither, so define it as you will, I
define it as delicious and nutritious bone broth.
 CHAPTER 1
IF BONE BROTH IS SO GOOD, WHERE ARE
THE SCIENTIFIC STUDIES & WHY ISN’T IT
BACKED UP BY DOCTORS?

I’m sure you’ve probably read, heard or seen on T.V. and the web reports that say we
should eat more bone broth. Some sites have touted it as one of nature’s perfect foods,
with benefits ranging from increased energy to a better, longer life. You’ve probably
wondered how much of this is hype and how much of this is to be believed.

There have been very few scientific studies actually done on bone broth and the
effects it has on our bodies and our health. This is mostly due to the fact that it is not
something the big pharmaceutical companies can take advantage of. The large
pharmaceutical corporations really stand nothing to gain from this miracle food and as a
matter of fact, they might stand to lose quite a bit of money if the secrets of bone broth
were to get out.

One of the main problems in today’s modern medical society is what’s known as
“pill pushing”. This simply means that when something ails us, we go to the doctor and
are inevitably given a prescription for some pill to make us feel better, even if it doesn’t
actually make us better. Very few doctors today rely on homeopathic medicines to help
their patients. There is an ominous reason for this, which almost sounds like a
conspiracy theory, but in reality is verifiable.

Pharmaceutical companies pay doctors millions of dollars every year to push

their drugs. Until recently, this was kept quiet, but due to pressure from lawmakers and
lawsuits, many large companies such as Pfizer and Johnson & Johnson have been forced
to report this information publicly.

An investigative journalistic group called ProPublica has begun providing this

information in an easy to search database called “Dollars for Docs”, which allows the
common layman (you and I) the ability to research firsthand just how much doctors are
being paid by these pharmaceutical companies. I would suggest you check this out for
yourself, you may be surprised just how much doctors are being paid to push these pills.

You can verify this for yourself by visiting

https://projects.propublica.org/docdollars/
 Suffice it to say that western medicine is a business, and business is about
making money. I am not trying to villainize doctors, but doctors are in the business to
make a living. Another factor in why doctors prefer to prescribe drugs over natural
remedies has to do with insurance policies. The insurance companies issue lists of
treatments that they will cover and alternative treatments are very seldom on that list,
even though many of them are safe and effective.

There have been some studies done on the benefits of bone broth, to be sure, but
these studies are seldom published in medical journals, for the same reason they are not
touted by your average doctor. There is simply no money in it for the medical industry.
Bone broth is easily accessible to the average person, takes very little effort to prepare
and best of all (for us, worst of all for the pharmaceutical industry) it has no undesirable
side effects.

In conclusion, if you are looking for large research studies to back up the health
benefits of bone broth, you may be hard pressed to find such studies and if you are
waiting for your doctor to recommend a bone broth diet, you may be in for a long wait.
But, you shouldn’t really let this discourage you from taking advantage of bone broth.

My best advice to you would be, try it for yourself, to see if it helps you or not.
If it doesn’t seem to have those effect that it is touted to have, then you’ve wasted
nothing but a little time and a few dollars. If, on the other hand, it does actually increase
your energy, help you feel healthier, helps your digestion and generally increases your
feelings of well-being, then who needs any further scientific research? You can prove it
to yourself!
 CHAPTER 2
BENEFITS OF BONE BROTH

We’ve already covered some of the benefits of bone broth in the preceding chapter. In
this chapter we will discuss, in detail, what you can expect from increasing your daily
intake of bone broth.

The All New Joy of Cooking describes broth as, “inherently calming, consoling,
and restorative to our spirit and vigor” and there are many people (myself included)
who will whole-heartedly agree with this statement, especially when applied to bone
broth. Consuming bone broth immediately tends to give one a feeling of wellness, a
feeling of deep down nourishment that goes beyond almost any other food or drink. It’s
easily absorbed, so its effects are quickly observed and it tastes great, as well.

Obviously, bone broth is rich in minerals, as bone is highly mineralized. If

cooked properly bone broth can provide your body with such minerals as calcium,
potassium, magnesium, phosphorous, sulfates and fluoride.

Besides the wonderful flavor of bone broth and the abundance of minerals, bone
broth can improve digestion, strengthen the immune system and give nourishment to all
of the body parts that require collagen, including the joints, tendons, skin, bones, mucus
membranes and the ligaments.

Collagen also contains the amino acids glycine and proline. Glycine has been
shown to improve the digestion by increasing gastric acid secretion. Glycine also has an
anti-inflammatory effect and contributes in detoxification.

Proline helps maintain good skin health. It reduce sagging and wrinkling that
often accompanies aging, as well as exposure (or overexposure) to UV light.

By consuming bone broth, you are helping your body to more easily digest foods
and to rid itself of unwanted toxicities that can contribute to bloating and weight gain (as
well as more serious diseases).

One of the major effects you will note after starting a regular bone broth diet
regiment is that you will start to lose pounds, almost effortlessly, especially if you
couple the bone broth with a regular exercise regimen, such as walking, jogging or
aerobics.
 Bone broth is very low in calories and very high in minerals, which makes it an
ideal addition to almost any diet. Bone broth is also helpful during fasting, to provide
your body with both hydration and necessary nutrients, which will keep you alert and
help to prevent any adverse effects that might arise from fasting. You should always
consult your doctor or health practitioner before going on any sort of fast.

The collagen (which we will discuss in more detail in chapter 4) in bone broth
also helps to heal the lining of the gastrointestinal tract. GERD (gastro esophageal
reflux disease) is caused by an inflammation and/or irritation of this tract and can be
greatly relieved and in many cases even healed with bone broth.

Besides collagen, bone broth also contains glycosaminoglycans (GAGs). A

deficiency in GAG’s has been shown to be an underlying symptom in patients with
Crohn’s disease as well as ulcerative colitis. By consuming bone broth on a regular
basis, you can help your body to correct this deficiency as well as help repair the
damage to the gut wall.

To borrow a phrase from Dr. Natasha Campbell-McBride’s book Gut and

Psychology Syndrome (GAPS), bone broth is an excellent means of “healing and
sealing” your gut.

Bone broth plays a very significant role in the GAPS diet, as it's readily
digestible and aids in the healing of the lining of your gut. Many irregularities in our
immune system are contributable to GAPS and may allow for almost any degenerative
disease to develop.

In recent years, scientists have learned that our health is largely dependent on the
health of our intestinal tract. They have found that many of our modern diseases may be
due to an unbalanced mixture of microorganisms in our digestive systems, due to an
improper and unbalanced diet too high in sugar and too low in beneficial bacteria.

By simply consuming 8 to 10 ounces of bone broth per day, you will be helping
your body ward off many of these diseases, which could very well help you live a much
longer and much healthier life.
 CHAPTER 3
HEALING YOUR LEAKY GUT WITH BONE
BROTH SOUP

Leaky gut syndrome is a condition that millions of people may have and may not even
know they have it. If you don’t know what leaky gut is, you’re not alone. Even if you
have heard of leaky gut you may think it’s something that only effects your digestive
system, but in reality leaky gut has been linked to many different health problems, from
food allergies to autoimmune conditions, thyroid disease, low energy, arthritic
conditions and slow metabolism, to name just a few.

Your digestive tract is kind of like a net with microscopically small holes that
allows only very small particles to pass through it. This acts as a barrier, which keeps
larger particles from leaking into the gut and causing damage.

When you have leaky gut, the microscopic holes are damaged in the digestive
tract, which allows the larger particles which normally do not pass through the lining to
be leaked through, into your blood system, which causes many different health issues
previously noted. The larger particles include things like proteins and gluten, bacteria
(not the good kind) and undigested particles of food, as well as toxic waste.

Some of the symptoms of leaky gut syndrome include:

• Digestive problems
• Thyroid conditions
• Weight gain
• Bloating
• Rosacea
• Acne
• Joint pain
• Fatigue
One symptom that may be the biggest warning sign if leaky gut is an insensitivity
to certain foods. The problem is that when partially digested food particles seep through
your intestinal linings and into your blood stream, your body’s natural immune system
sees these invading particles as a threat and sets about creating antibodies to fight this
“disease” that has infiltrated your body, creating an allergic response to those foods.

More than likely this allergic response does not mean you will break out in a
rash all over your body or suddenly swell up like a blow fish, but it can lead to many of
the symptoms listed above. In addition to these symptoms, it can also lead to many more
serious conditions such as IBS, arthritis, eczema, psoriasis, depression and anxiety,
CFS (Chronic Fatigue Syndrome), severe muscle spasms, migraine headaches and other
conditions.

The Journal of Diabetes has also found that leaky gut syndrome may be a major
factor in Type 1 Diabetes and a whole host of other autoimmune diseases. So you see
that Leaky Gut doesn’t just give you a belly ache, but has a very holistic effect on your
whole body. Not to mention, if you are not absorbing the vitamins and minerals in the
foods you eat properly, you could also end up with a deficiency of some key nutrients
such as Zinc, Iron and Vitamin B12.

Now that we have your attention, here’s the good news. If you are suffering from
leaky gut syndrome, Bone Broth Soup is one of the best things you can take for leaky gut.
The main reasons for the benefits of Bone Broth Soup on leaky gut is the collagen and
the amino acids proline and glycine. The collagen will help to “seal” the holes in the
lining of your gut, while the proline and glycine helps to actually heal the damaged
walls. Bone broth also contains glutamine, which helps in the repair of intestinal cells.

Depending on the severity of your leaky gut, bone broth soup alone may not be
enough to heal the gut. A regimen of probiotics may be necessary as well, and avoiding
foods that irritate your digestive tract is vital in helping the healing along. Another thing
to keep in mind is fermented foods such as fermented vegetables (sauerkraut, kimchi,
pickles, etc) and yogurt, not to mention coffee and tea (bet you didn’t know these were
fermented), can aid in helping to increase the good bacteria in your gut while the bone
broth helps to repair the lining.
 CHAPTER 4
THE WONDERS OF COLLAGEN AND
GELATIN

Collagen is one of the most powerful immunity boosting substances found in bone broth.
You’ve probably noticed the jello like layer that floats on the top of your bone broth
when it has had a chance to cool and may be tempted to discard this. Don’t discard this,
as this is one part of your bone brother that is essential to gaining the most nutritional
value.

Collagen is found in connective tissue of vertebrate animals and is most

abundant in bone, cartilage, ligaments, tendons and bone marrow. When you break down
the collagen by boiling bones in bone broth, it produces gelatin.

What good is this gelatin? According to many nutritional experts gelatin and
collagen have been found to be beneficial in the following areas:
• Gelatin can help with food allergies and sensitivities such as milk and gluton
intolerance.
• Gelatin can help in probiotic growth and helps to balance the probiotics in our system.
• Collagen can help in protecting the lining of the colon and digestrive tract and has
been shown to aid in healing all kinds of gastrointestinal disorders such as Acid
Reflux, Crohn’s disease and ulcerative colitis.
• Collagen aids in reducing the onset of wrinkles and helps to rid our bodies of cellulite.
Gelatin is particularly helpful in managing and diminishing the effects of leaky
gut syndrome (see Chapter 3) as it helps to break down proteins and soothes the lining
of the gut.

Gelatin also helps us by providing us with the minerals that are essential to
healthy bones, in an easily digestible manner. This can decrease conditions that arise
from bone loss and also help in reducing joint pains and other joint conditions.

Gelatin was used as a medical treatment for many different conditions in ancient
China and still is. The Chinese have known about the awesome health boosting nature of
Gelatin for thousands of years, but somehow Western culture has lost this important
staple in our diets which can have so many health benefits that it might be called a
“miracle” food.

Not only can collagen aid us in getting wrinkles but it’s also been shown to help
keep our skin clear, beautiful and supple. This is due, in main part, to the effects
collagen has on cellulite. Collagen actually decreases cellulite. Cellulite comes from a
lack of connective tissue and someone who has nice skin usually has a very high amount
of connective tissue and thus very little cellulite. In essence, by drinking a healthy
amount of bone broth soup, rich in collagen, you will reduce the amount of cellulite,
increase the amount of connective tissue, and end up with nice, tight, supple skin.

Gelatin also contains a very high amount of the amino acids we discussed
previously; arginine, glycine, glutamine and proline. These amino acids contribute
greatly to the healing properties of bone broth. Unfortunately the average Western diet is
sadly deficient in these amino acids.

So what are these “amino acids” you might ask, and what do they do? The next
chapter will break down exactly what arginine, glycine, glutamine and proline do and
why these so-called “non-essential” amino acids are essential in your diet if you want to
remain healthy and fight off diseases. By consuming just 1 cup of bone broth, rich in
collagen, you will be getting a healthy dose of all of these amino acids and doing your
body a world of good.
 CHAPTER 5
IF YOUR BONE BROTH WON’T GEL

Now that you understand just how essential that gelatinous liquid is in your bone broth,
you may find that your bone broth simply won’t gel. While, even without the gel, your
bone broth (if prepared in a slow cooker in the traditional manner) will still be full of
all the minerals (such as calcium, magnesium and glucosamine) necessary to help
prevent wrinkles, increase energy, help digestion and other great benefits. However,
seeing that gel on your bone broth means you are sure to get the full benefits of the
amino acids (see the next chapter) that boosts your immune and basically make you
healthy. What I’m trying to say is, basically, bone broth is healthy with or without the
gel, but you should really strive for that gel!

While there are many different articles and recipes about bone broth, you
probably won’t find many articles on line or in your typical health magazine about why
your bone broth isn’t gelling, which is unfortunate as there really are only a few
possible reasons why the bone broth isn’t gelling. By covering these here, you won’t
ever have to worry about getting that nice gel on your bone broth.

One of the main reasons why your bone broth may not gel properly is due to a a
disproportionate amount of jointy bones to meaty bones. Jointy bones are basically
bones that are from the joints (who would have guessed it?), such as cow knuckles,
chicken feet, necks and ox tails. These bones have a greater amount of cartilage that
meaty bones which is a chief contributor to a nice gel. Meaty bones are pretty much
everything else, those bones that contain more meat or have a good amount of healthy,
protein rich, bone marrow.

You should make sure that at least half of the bones in your bone broth are jointy
bones. If you only throw in one or two jointy bones in your broth (or none at all) you can
be pretty sure you won’t see that collagen rich gel. One way of ensuring a good gel rich
chicken bone broth is to throw in a few extra feet and neck bones, as they are cheap and
easily obtainable. If you are going for a good beef bone broth, throw in a few ox tails or
cow knuckles. These are usually relatively cheap to obtain from your butcher.

The reason you need joints is simple. Joints are full of those connectivity tissues
which breaks down into gelatin. Without this tissue you will see very little or no gelatin.

Another reason why your bones broth may not be gelling is because you are not
adding enough bones or you adding too much water. Your bone broth should be mostly
bones with just enough water to cover the bones. For every gallon of water you should
have at least 4 pounds of bone for chicken bone broth or about 6 pounds of bones for
beef bone broth. If you go lite on the bones you will probably have very little gel.

One other reason why you may fail to get that beautiful gel on your bone broth is
because of the way you cook it. The best way I have found to cook bone broth is in a
slow cooker over a long period of time. If you try to simply boil the bone broth at a
rapid boil, you will end up breaking down the proteins in the gelatin. This would
actually break down into the non-essential amino acids mentioned in the next chapter, so
it may not necessarily be a bad thing, but it will keep the gel from forming in your bone
broth. In order to get the gel you want the water to barely be moving, rather than seeing
a rolling boil.

These are the only reasons (at least that I am aware of) that your bone broth may
not gel. While the last reason (that of rapid boiling) may actually not lose any of the
amino acids, if you want a good gel (which I always love to see in my bone broth) and
aren’t getting it, double check to make sure you have plenty of joint bones, more bones
than water and are slow cooking it over a longer period of time.

If you want your bone broth quicker, but still want to see that gel, there is one
other alternative; use a pressure cooker. If you’ve never used one, a pressure cooker is
a special pot that has a lid that tightly seals, allowing the steam to build up in the pot,
which raises the pressure and temperature accordingly.

By using a pressure cooker, you can make bone broth in about 1/3 the time it
would traditionally take to make it. However, it is HIGHLY advisable that you read the
instructions very carefully on your pressure cooker before even thinking about making
bone broth in it. Without proper supervision, you may end up with a disaster. Though, to
be fair, the pressure cookers made today are much safer then ones made a decade ago
(which had the propensity of blowing up on you).

The nice thing about pressure cookers is you can put in your bones, water and a
few chicken feet or other joint bones, and in just an hour (or less) you can have
nutritious delicious bone broth that gels nicely after an hour or so in the refrigerator. I
personally have not noticed any difference in the flavor between doing it in a pressure
cooker or doing it in a slow cooker, though I am not sure of the actual nutritious content
and whether it is the same. Personally, though, I like cooking my bone broth the old
fashion, slow cooker way. One reason, to be honest, is just because I LOVE the smell of
the broth wafting through my house as it slowly cooks and simmers to perfection.
 CHAPTER 6
USING BONE BROTH TO DETOXIFY YOUR
BODY

You may not know this, but we are under attack daily through chemtrails (if you are
unfamiliar with the term, I suggest you do some research on the internet, it may be a real
eye opener) as well as chemicals that are being poured into many products we buy and
consume daily. Our bodies are absorbing so many toxins on a daily basis that even a
healthy normal immune system simply cannot meet the task of detoxification. This is
why I suggest that you use bone broth as a base for a powerful detoxification soup.

The most powerful agent for detoxification of the body is sulfur. Some people
suggest we should drink at least 8 ounces of sulfur water twice a day in order to combat
the toxicity the modern world has thrust upon us. If you have ever drank sulfur water,
however, you’ll probably agree that it’s not the best tasting substance in the world.

Luckily there is another method of getting your sulfur, as well as all of those
amino acids (see the next chapter) that aid in not only ridding our bodies of these
harmful toxins, but also keeping all of our bodily functions running at peak performance.

One of the best food that helps in detoxifying the body is garlic, but basically
any vegetable containing sulfur will aid in your detoxification. The reason being that
sulfur rich vegetables helps your body to manufacture the amine acid glutathione, which
detoxifies the liver (with the added benefit of helping to alleviate arthritic pains and
helping to speed up wound healing). The following is a list of sulfur containing
vegetables:
• Asparagus
• Avocados
• Bok choy
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Chives
• Collard greens
• Green beans
• Jicama
• Kale
• Kohlrabi
• Leeks
• Mustard
• Onions
• Parsley
• Peas
• Shallots
• Spinach
• Split peas
• Sweet potato
• Tomatoes
• Turnips
• Watercress

How to make a great detox soup

Of course, the very first ingredient in your detox soup will be bone broth. The main
benefit of bone broth in detoxification is that bones are primarily made of minerals.
Heavy metals attach themselves to mineral receptor sites, so when you increase your
mineral intake (through your bone broth) the receptor sites become full which makes
flushing out the heavy metal toxins from your system much easier, especially seeing that
minerals also act as chelators that actually flush the metals from the body.

The four conditional amino acids (which we will be getting to shortly in the next
chapter) are also known as excellent detoxification agents.
 To make the soup, add plenty of fresh crushed garlic to your bone broth. Next
add any of the aforementioned sulfurous vegetables you like. You can try several
combinations to find what tastes best to you. Use sea salt to season your soup, if
desired. Next add a few tablespoons (more or less to taste) of fresh ginger and a little
coconut milk. Coconut milk contains several key nurtietns, vitamins and minerals which
help not only in detoxification but also in digestion. After combining your ingredients
you can put the soup in a mixture to blend it, then drink it immediately. You can store the
remaining soup in jars and reheat it anytime you feel the need for a great nutritious
snack. You will notice an immediate surge in your overall health, not to mention an
increase in your energy levels. As a matter of fact, this mixture will give you more
energy than drinking several cups of coffee and is a great morning pick me up, which
won’t leave you with the jitters or any of the other side effects that caffeine may have on
you.

You can experiment with this detoxification soup by adding different sulfurous
vegetables as well as different herbs and vegetables. You’ll find that this is really a
delicious way to detoxify your body and it will make you feel SOOOOO good, better
than any medicine or supplement on the market. And the best thing about this is that the
only side effect you will probably notice is an increase in your energy and probably an
increase in your mental alacrity.
 CHAPTER 7
THE FOUR CONDITIONAL AMINO ACIDS
WE NEED

The amino acids we discussed in the previous chapter; arginine, glycine, glutamine and
proline, are classified and “conditional amino acids” which basically means that they
are “non-essential” acids. Many people look at that term “non-essential” and assume
that this means we simply don’t need these amino acids, but nothing could be further
from the truth.

The classification as “non-essential” amino acids has more to do with our

body’s ability to synthesize these amino acids than our body’s actual need for these
acids. The problem is that, in our western diets rich in processed carbohydrates, low in
grass-fed animal products and almost devoid of homemade soups and broths, our bodies
are simply not getting the essential acids (such as glutamine, glycine and proline) to
actually produce the conditional amino acids that are necessary for healthy growth and a
strong immune system.

In this chapter we will break down what each of these amino acids actually do,
and by the time you finish reading this you’ll realize why they are most definitely an
essential part of your diet. Eating bone broth will help in replacing these acids and may
even help to save your life. These acids, combined, will add years to your life, make
you feel better and may even save your life.

Arginine
L-arginine was first isolated in 1886. This amino acid breaks down into nitric oxide in
the body. If you’ve ever had any kind of coronary or arterial disease, you are probably
familiar with nitric oxide. The ability of arginine to break down into nitric oxide allows
for increased vasodilation. Vasodilation (or vasodilatation) means basically widening
of the blood vessels. The result of vasodilation is that the relaxation of smooth muscle
cells within the blood vessels, this includes the veins, arteries and arterioles.

When these vessels become narrow, many conditions may result such as clogged
arteries (atherosclerosis), heart disease, peripheral vascular disease, migraine
headaches, erectile dysfunction and even heart failure.
 Another effect of arginine is its facility in triggering the body to make more
protein. This property helps our bodies in healing wounds, as well as increasing sperm
production. There has been some studies showing that arginine is beneficial in tissue
wasting in people suffering from critical illnesses.

There has been much caution, however, in taking arginine supplements as there
may be many undesired side effects in healthy people, such as abdominal pain and
bloating as well as diarrhea and gout. Some people with asthma have also noted a
worsening in breathing. Studies have also found that that arginine supplements may
effect medications that lower blood pressure and may interact negatively with some
heart medications and drugs that are used to treat erectile dysfunction.

However, by consuming bone broth, none of these side effects should be a

problem. The combination with other amino acids and nutrients in bone broth make
arginine much safer and much more beneficial than simply taking a supplement of
arginine. You are also getting it naturally, which allows your body to digest it normally
and not become oversaturated with this powerful amino acid.

Glycine
Glycine was discovered in 1820, by Henri Braconnot, who boiled gelatin with sulfuric
acid. It has been shown that Glycine helps create muscle tissue as well as converting
glucose into energy. Glycine has also been shown to be essential in maintaining a health
central nervous system as well as a healthy digestive system.

In recent studies, glycine has also been shown the body in the production of
antioxidants which can provide protection from many types of cancers. About 1/3 of
collagen is actually composed of glycine.

The body uses glycine in constructing healthy DNA and RNA strands. These are
the genetic material that is essential for forming healthy cells. By increasing the cellular
function and formation in the body, Glycine helps to prevent breakdown of muscles,
through the increased production of creatine, which helps to build muscle mass. Glycine
is found in high concentrations in the muscles, as well as in the skin and the other
connective tissues.

Glycine is absolutely essential in helping our bodies to repair damaged tissue as

without a healthy amount of glycine our skin becomes slack and wounds cannot heal
properly. UV rays from the sun can often cause minor skin damage and without glycine
this damage would irreversible and the slightest scratch would not be able to heal
properly, thus increasing the likelihood of infections and illness.

Glycine is a glucogenic amino acid. This means that it supplies our bodies with
glucose, needed for energy. This also means that glycine helps us in regulating our
glucose levels and can be very beneficial in treating such conditions as chronic fatigue
syndrome, anemia and hypoglycemia.

Some research has shown that glycine may be helpful in preventing and treating
neurological conditions such as manic depression, hyperactivity and other related
conditions. This may be due to body’s ability to convert glycine into serine, which is
also often used in the treatment of some psychotic conditions such as schizophrenia. It
has also been shown to improve memory retrieval in patients suffering from conditions
such as Parkinson’s disease, Huntington’s disease, and other disorders and conditions
associated with degraded memory.

Another benefit of glycine is that it is essential in a normal, healthy digestive

system. Glycine helps our digestion by regulating the bile acids that are synthesized in
our bodies, used to digest fat. This is why you will find glycine on the ingredients list of
many commercial antacids.

Basically, by consuming bone broth daily, you are receiving a good dose of
glycine which is in effect helping to decrease the production of gastric acids which are
often a key component in causing acid indigestion and gastrointestinal reflux disease
(GERD).

In recent studies, glycine has also been considered as a potential treatment for
cancer. These studies have suggested that glycine may actually help to prevent the
development of cancerous tumors and melanoma. In certain laboratory studies, mice
who were fed a dietary glycine supplement were shown to resist tumor growth by
inhibiting angiogenesis (which is the process in which tumors develop their own blood
supply).

Glutamine
Glutamine was first discovered in 1883 by Schulze who isolate this amino acid from
beet juice. IN 1935 it was first synthesized by Krebs from ammonium and glutamate,
who researched the effects on pigs and rats kidneys.

Glutamine is the most abundant free amino acid in the human body. This amino
acid is normally produced in the muscles and distributed to the bodies organs through
the blood stream. It has been shown to have numerous benefits to our bodies, including
helping our gut functions, increasing our immune system and providing nitrogen and
carbon to many different cells, basically providing our body with the fuel it needs to
keep going. Glutamine is essential in making other chemicals in the body as well, such
as many amino acids and glucose.

Beyond this, about one third of the nitrogen found in our body comes from
glutamine. Nitrogen is essential in repairing wounds and keeping our vital organs
functioning, especially after surgery or injury. If our bodies use more glutamine than the
muscles can produce (for instance during times of stress) then muscle wasting occurs.
This has been found significantly in people with HIV/AIDS. Patients suffering from
AIDS/HIV are often given glutamine supplements in order to keep their muscles from
wasting as well as helping to prevent weight loss (aka HIV wasting).

Glutamine has also been shown to be helpful in countering certain side effects of
standard medical treatment such as chemotherapy. These side effects include diarrhea,
muscle and joint pains, mucositis (Swelling of the inside of the mouth) and nerve pain
(neuropathy). It has also been given to patients recovering from bone marrow transplant
and has been shown to help those who have suffered traumatic injuries by increasing
their overall well-being and preventing infections.

Glutamine is often used for digestive disorders such as ulcers and Chron’s
disease, as it has been found to not only relieve the symptoms but also improve the
condition dramatically in some patients. Other uses include treatment of anxiety,
depression, insomnia, irritability and other neurological symptoms, including ADHD
(Attention Deficit-hyperactivity disorder).

Glutamine has also been recognized in its role in helping the body to remove
excess ammonia, which is a normal waste product found in the human body. It has been
found to be an essential component in aiding digestion as well as in maintaining normal
brain function.

In order to list all the benefits that has been found by increasing glutamine it
would probably take a whole book, such as treating cystinuria (a urinary condition),
sickle cell anemia, etc. it’s essential to help in protecting the lining of the
gastrointestinal tract, is used by many athletes to increase performance and help keep
them fit and it is even used to decrease the effects of alcohol withdrawal!

Scientists agree that glutamine is the most abundant amino acid in the human
body, but under extreme stress and illness, your body may be unable to produce
glutamine in sufficient quantities. When your body is under stress it releases something
called cortisol into your bloodstream. This hormone will lower the glutamine levels in
your body and often doctors will prescribe a supplement in order to increase the levels
to normal, in order to aid in healing and keep you healthy.

Unfortunately taking glutamine supplements may cause many side effects

including nausea, vomiting and stomach pain, swelling of the hands and/or feet, muscle
and joint pain, headache and dizziness (to name just a few).

The good news is that by adding bone broth to your daily diet, you will naturally
keep this most necessary amino acid at healthy levels, especially during times of stress
and when injury occurs. This means all of those nasty side effects listed above can be
completely avoided while still maintaining a healthy level of glutamine.

Proline
In 1900 Richard Willstatter synthesized proline through sodium salt of diethyl
amonate’s reaction with 1,3-dibromopropane, then in 1901, Hermall Emil Fischer was
able to isolate the proline acid from casein and the decomposition of γ-phthalimido-
propylmalonic ester.

Technically, proline is actually an imino acid and not an amino acid, but it is
called an amino acid, nevertheless.

Proline has been found to be an essential component in the repair of tissue,

formation of collagen and prevention of arteriosclerosis as well as helping in
maintaining a healthy blood pressure.

As discussed in an earlier chapter, collagen is the smooth tissue that covers and
holds our bones together. Collagen is the main structural protein found through the
human body. Collagen acts as a shock absorber to our bones as well as reducing friction
in our joints. It is also essential in healing cartilage that is often distressed through
exercise.

It has been noted that some high endurance runners and others who have
performed prolonged exercises have been found to have a decrease in proline levels.
Those who may subject their bodies to prolonged exercise or routine, rigorous workouts
may find bone broth especially helpful due to it’s high concentration of proline, in order
to help avoid losing muscle mass. This is due to the way the body uses muscles for
energy when glucose is in low supply.
 One of the main functions of proline is that it aids the body in breaking down
proteins. Proline works in conjunction with lysine (another amino acid) to produce
hydroxyproline and hyrdoxyslysine. Hydroxyproline is actually used to make collagen,
tendons, ligaments and heart muscle. As a matter of fact, Collagen contains about 15
percent proline.

Because of its necessity in helping to create collagen, proline is essential for

treating and preventing osteoarthritis, sprains and back pain.

Prolines role in preventing arteriosclerosis (hardening of the arteries) cannot be

understated. Proline enables the walls of our arteries to release fat buildup into the
bloodstream, which dramatically decreases the size of blockage to the heart and vessels
surrounding the heart. In effect Proline decreases the pressure that is built up by these
blockages and thus dramatically decreases the risk of heart disease.

The body is able to produce proline from glutamic acid, and while a deficiency
of proline is rare, many people who are recovering from a traumatic injury often need to
supplement their bodies with a proline. This is especially true of injuries such as severe
burns and skin injuries as well as muscle injuries and injuries to cartilage and joints.

The four combined

While I have only briefly touched on these four conditional amino acids (conditional,
meaning that under normal circumstances the body is able to produce these amino
acids), the benefits of these amino acids is staggering, and the necessity of all four of
these amino acids is undeniable. I could, indeed, write a book about each of them and
still not cover all of the bases, but suffice it to say we need each of them in order to
remain healthy and alive.

This is one of the main reasons why bone broth is touted as a “miracle food”, as
it contains an abundant supply of all four amino acids in one single, simple food. While
each of these amino acids can be found in other foods, one would be hard pressed to
find another food on this planet that contains the abundancy of all four in one.

In effect, by eating bone broth one is able to maintain a healthy dose of those
amino acids required to keep ones digestion running smoothly, to keep ones blood clean
and hear pumping, to keep ones skin supple and healthy, and to keep ones energy running
at the highest level possible… what other food can you find that does all of this?
 CHAPTER 8
FERMENTED VEGETABLES + BONE
BROTH = PERFECT COMBINATION

Bone Broth is an excellent way to improve your gut health and therefore your overall
health. Another very good way to add good bacteria to your gut is through vegetable
fermentation. You can use your bone broth in conjunction with vegetables in order to
make your own fermented vegetables and increase your overall health. There are many
different ways to ferment vegetables, but by using bone broth as part of the fermentation
process you are in essence getting the effects of both bone broth and fermented
vegetables, combined like a dynamic duo.

You only need a few things in order to make your own dynamic fermented
vegetables:
• Unrefined Sea Salt
• Bone Broth
• Jar (I use mason jars to make my fermented vegetables, but glass container with a lid
should work.

That’s all you need to start fermenting the vegetables. Be careful to get the
unrefined sea salt, as normal salt or refined sea salt will result in a less than palatable
fermented vegetable.

You should use cabbage as your base for your fermented vegetables as cabbage
contains the most beneficial bacteria, which is required for fermentation. You can add
all kinds of vegetables, carrots, onions, scallions, broccoli, etc. You might want to
experiment to find the best vegetables or combination of vegetables for your taste.

You will want to chop your vegetables into the smallest possible pieces in order
to release the liquids and allow them to culture in the quickest time possible. You can
also grate the vegetables, which is often the preferred method.

To make your fermented vegetables, combine all of your vegetables in a large

bowl with a few tablespoons of unrefined sea salt. You should use 1 to 3 tablespoons
per quart, according to taste.
 For each quart of vegetables, add approximately ½ cup of bone broth to the
mixture. Pour vegetables, broth and juices into the jar, and press the vegetables down in
order to release any air bubbles and to submerge the vegetables completely. You can
roll and place a cabbage leaf on top in order to keep the vegetables submerged.

Now all you have to do is cap the jar and let it set at room temperature for about
a week (5-7 days). Open the jar daily to release the pressure and to do a daily taste test
of the vegetables. Make sure the temperature stays at least 72 degrees Fahrenheit or
warmer. The warmer it is, the faster the vegetables will ferment. Some people allow the
vegetables to culture for weeks or even months.

Once the vegetables taste the way you like them, you can put the jars in the
refrigerator and keep them as long as you like. You can eat the fermented vegetables by
themselves or combine them with fresh vegetables or over meat for an added tang.

Many of the recipes in chapter 5 go very well with a little bit of fermented
vegetables. You can also add your vegetables while making your broth to add a little
tang and more flavor to the broth. Then use the broth just as you would normally, being
sure to strain any larger particles out of the broth.

Use your imagination and let your taste buds guide you.
 CHAPTER 9
HOW TO MAKE BONE BROTH

Homemade bone broth is very easy and inexpensive to make. Store bough broth usually
contains MSG and other added chemicals for preservation. Store bought broth also
lacks the gelatin and other key nutrients found in home-made bone broth.

You can use almost any bone for your broth, but you should look for bones from
grass fed cattle and pastured chicken and poultry. If you want to use fish bones, you’ll
want to look for wild caught fish. It’s important to make sure the animal was healthy as
the nutrients found in the bones are due to the animal’s diet and natural environment.

If you have a farmers market nearby you can ask around for farmers who raise
grass fed animals. This is an excellent source for your bones and meat.

You can also obtain bones from your local butcher, but you may not find grass
fed meat or pasture poultry. You may have to ask around to find a good source of
healthy meats and poultry, but in the long run it will be well worth it, that is if you want
the best possible broth.

You should also (as noted in a previous chapter) be sure that at least half of the
bones you use in your bone broth are joint bones, such as chicken feet, ox tail and cow
knuckles. This ensure that you get a good supply of collagen in your bone broth as well
as helping to create a nice gel in your broth.

There are two schools of thought on whether or not you should roast the bones
before you begin the slow cooking. Personally, I think roasting beef bones before
turning them into broth enhances the flavor tremendously, but it may also decrease some
of the healthful collagen and glycine, proline and some essential minerals in the bone.
There is insufficient studies to show exactly how much difference it makes, but if you
want more flavor and are willing to give up some benefits, feel free to roast the bone
first.

For the very basic bone broth, you simply cover the bone with water and bring it
to a rapid boil. Be sure that the water is just barely covering the bones in order to obtain
the peak level of gelatin.

Lower the heat, put a lid on the pot, and let the bones simmer for 48-72 hours.
You should check the pot every few hours to be sure that water is maintained and to
skim off any impurities from the top of the water (though there has been some debate that
these impurities are actually nutritious, I have always opted to skim, to be safe).

You can add a couple tablespoons of vinegar to help it break down the bones
quicker and to aid in pulling out important nutrients from the bones.

You can also add vegetable scraps, herbs and spices to help flavor the broth, if
you desire. Of course, anything you add to your broth will not only change the flavor of
the broth but the nutritional value and its overall effect on you, as well. So you should
be sure to only add healthy whole food ingredients, if you are going to add anything to
the basic broth. I would highly discourage adding any salt or pepper to the broth or any
strong seasonings. You can always season the brother to taste, later. You can also add
some of the sulfurous vegetables listed in chapter 6 to aid in detoxification.

All of the recipes in this book are based on a basic broth, with no spices or
seasoning added, so if you are adding flavors to your broth, you may have to adjust the
recipe’s suggestions so as not to overwhelm the dish with any particular spice,
seasoning or flavor.

You need to cook the broths a long time in order to fully extract all of the
nutrients and in and around the bone. Fish bones usually will be cooked in 8 hours.
Chicken bones can cook for 6-48 hours. Beef bones can cook for 12-72 hours. You can
also use a pressure cooker for faster cooking times, but this may affect the release of the
proper amino acids and nutrients in the broth, though there hasn’t been any research (as
of yet) done to determine what effect pressure cooking might have on bone broth. I have
tried both the slow cooking method as well as pressure cooking and found the overall
flavor to be the same. However, I prefer the slow cooking simply because I love the
aroma of a bone broth soup being simmered.

Once you have finished cooking the broth, you should allow it to cool. Once
cool it will develop a layer of gel on the top, which you should not remove. The layer of
gel not only helps to protect the broth beneath, but is chock full of the non-essential
amino acids mentioned in Chapter 7.

The best way to use broth is as soon as possible, but you can store it in an
airtight container in the refrigerator for up to 5 days or you can freeze it for future uses
and recipes.

As for what types of bones to get, my best advice to you would be to use a wide
variety of bones but try focus on bones that contain red bone marrow. Some bones
contain yellow bone marrow, which is where fats are stored. Yellow bone marrow can
be found in the center of larger longer bones, whereas Red marrow are found in flat
bones, such as the hip bone, the ribs, vertebrae and sternum and in the ends of the long
bones.

Red Marrow is very important because it where you find the blood stem cells.
These stem cells help to build your body’s strength and helps yoru body’s immune
functions.

You can use an assortment of different animals as well. The more different types
of bones you add the better the results will be, just be sure all of the bones are from
grass-fed pastured or free range animals. Also keep in mind that at least 50 percent of
your bones should be joint bones.

You can purchase bones ready to cook, or you can collect bones from meals and
store them in your freezer. Be sure to cut larger bones into smaller pieces before slow
cooking them. This will reduce how long it takes to cook them and will also allow more
marrow to cook into the broth to make a healthier broth.

Once you have your bone broth, you will find there are almost an endless variety
of uses for your bone broth. You can simply drink it as is, you can add spices and herbs
to it, or you can use it as part of many different recipes, a few of which I will share in
the next chapter. Allow you imagination to guide you.

One thing for sure, no matter how you use your bone broth, you will be doing
your body (and mind) a great favor and if you eat it (or drink it) on a daily basis, you
will find your health improving and your energy level increasing in ways you may never
thought possible. So without further ado, let’s check out some of the creative ways you
can add bone broth to your daily regime.
 CHAPTER 10
RECIPES

It must be noted at the start, that one of my favorite bone broth recipes is simply to boil
the bone broth, add a little pepper and a dash of salt and drink it. Simple and to the
point, this is a great way to start the day. Depending on the flavor of the broth, I may add
more or less pepper and sometimes (especially if there is chicken stock in the broth)
completely forgo the salt.

Of course, bone broth is much more versatile as well and can be used as the
basis for many soups, stews, gravies and sauces. You can also use bone broth to sauté
vegetables and meats. Using bone broth along with fermented vegetables is a nutritious
and delicious way to get all the vitamins and minerals you need, promote a healthy
colon and feel especially vital, as well.

Don’t feel you have to follow these recipes with any precision, but feel free to
stray from the original recipe, substituting your own ingredients for those listed.
Experiment with different flavors, adding your own special twist to the recipe to make it
your own. These recipes were purposely developed to allow for modifications and
additions by keeping the main recipe as basic as possible. They should be viewed, not
as directions but as suggestions for making your own soups, gravies and strews.

Cooking Tip
A good trade secret that most chefs will agree is paramount to creating truly exquisite
culinary delights is that you should constantly use your senses of taste and smell when
cooking anything. A good cook will continuously sample his or her food during the
preparation, adding ingredients as necessary to balance out the flavors. Remember,
also, that your olfactory senses (the sense of smell) adds much to the overall enjoyment
of your dishes. Don’t just dump the ingredients in and walk away, slowly add the
ingredients and savor the results. Add a little at a time, remembering that it’s always
easier to add a little more than to try to cover up or remove the seasoning from adding
too much.
BONE BROTH GRAVY
Gravy is a great way to enhance the flavor of many different types of food, it can be
poured over mashed potatoes and added to most meats, such as chicken, sausage, steaks,
etc.

Gravy is also fairly easy to make and can really perk up a dry roast or other
meats. What can be better than a rich, thick, delicious gravy? Only one thing, a rich,
thick, delicious gravy made with bone broth!

What You’ll Need

1 large onion sliced thinly

4 cups bone broth

2 Tablespoons Extra Virgin Olive Oil
2-4 Tabs. Arrowroot Flour
1/2 cup cold water

Heat the olive oil over a medium heat, fry the thinly sliced onion, approximate
3-5 minutes. Once the onion is nicely fried, turn the heat to high and add 4 cups of bone
broth. Allow this to simmer about 10 minutes to reduce it slightly.

Dissolve Arrowroot flour in ½ cup of cold water and add the dissolved flour to
your mixture using a whisk to mix thoroughly. Reduce heat to low and continue to stir
until thickened. You can also add some tamari or soy sauce for a deeper color and more
robust flavor. I prefer tamari over soy sauce as it is less salty and in my opinion has a
much better, more complex flavor that compliments gravy.

If you like to add a little tang to your gravy, you can substitute the onion for some
of those fermented vegetables we talked about a couple of chapters back. They not only
compliment the gravy but also increase the nutritional value as well.

If you want to use your gravy for a roast, you should use the roasting pan after
removing your roast. Simply place your roasting pan over high heat and add 4 cups of
bone broth. Allow it to simmer for about 10 minutes over medium-high heat. Add
dissolved arrowroot flour as above and stir until gravy has thickened.
BONE BROTH DEMI-GLACE
Many recipes will call for demi-glace to make them truly flavorful. Bone broth lends
itself very well to making a demi-glace. It may take a little while to make a good demi-
glace, but it’s really worth the time over the alternative of using a store-bought demi-
glace. It takes approximately 4 cups of bone broth to make 1 cup of demi-glace. Demi-
glace can be added to almost any dish to give it a richer hearty flavor, it’s great for
braising steak and pork, and it’s really quite simple to make.

In order to make Demi-Glace, start with 4 cups of Bone Broth. Put the bone
broth in a medium pan and bring it to a boil. Lower the heat and allow it simmer for
about an hour, or until it reduces to about a cup. Depending on the strength of the bone
broth you may want to reduce it more or less. Demi-Glace should be fairly strong in
scent and flavor. You can store the demi-glace for up to 10 days in the refrigerator. If
you don’t plan on using in that amount of time, you can keep it in the freezer for up to 6
months.
CHICKEN NOODLE BONE BROTH SOUP
This soup is, of course, best made with chicken bone broth, but you can also use other
bones in it as well. Chicken Noodle Soup has been used for centuries as a healing elixir
and has often been touted as one of the best remedies for the common cold. Chicken
Noodle Bone Broth Soup takes chicken noodle soup up a notch, giving you all the
benefits of chicken noodle soup coupled with all the benefits of bone broth. And it tastes
so good.

What You’ll Need

About 1 quart of bone broth

1⁄2 lb boneless skinless chicken

2 cups egg noodles
1⁄2 cup chopped onion
1⁄3 cup sliced celery
1 tsp each of Sage, Parsley and Dill weed (more or less to taste)

Cook chicken in a large sauce pan with about 2 cups of your bone broth, until
cooked thoroughly (should be 165 to 170 degrees). Cut the chicken up into small cubes
and add the chicken, noodles, and other ingredients to the bone broth. Allow soup to
simmer over low heat for about 30 minutes. Enjoy!
BEEF BARLEY BONE BROTH SOUP
Barley is a great food to eat if you are trying to lose weight, it’s also been shown to help
control cholesterol and lower blood pressure. When you couple barley with Bone
Broth, you end up with a double dose of goodness! Barley is a grain that’s chock full of
fiber, vitamins, carbohydrates and proteins. This recipe is an easy to fix, delicious soup
that will help you fill full while providing your body with what it needs to shed weight
and feel great. Try to find whole grain, non-processed barley. When you cook the beef, I
suggest you cook it in bone broth as well, until it is very tender, almost falling apart.
You can cube the beef, or you can simply pull the beef apart, according to your tastes.

What You’ll Need

4 cups Bone broth
1 onion, chopped
1 garlic clove, minced
1 carrot, diced
1 stalk celery, sliced thinly
1 cup water
1 cup barley
1 teaspoon pepper
1 cup cooked beef
1 Oz Bone Broth Demi-Glace

Sauté onions and garlic, using about 1 tablespoon of the bone broth. Once the
onions and garlic are soft and translucent (about 4-5 minutes) add the rest of the veggies
to the pan and cook for about 10 minutes.

Place the bone broth, water and barley in a pot and allow it to come to a boil.
Add the veggies, Worcestershire, pepper and beef. Slowly stir in the demi-glace. Lower
heat and simmer for 45 minutes or until barley is tender.
DELICIOUS BONE BROTH GARDEN VEGETABLE SOUP
This recipe and the one following it are variations on a theme. This soup is best made
from fresh garden vegetables. If you have a farmers market, I would highly recommend
you make use of the fresh produce to get the best tasting as well as most nutritious
vegetables. Vegetables bought at most supermarkets travel over a thousand miles and
may take up to 7 days to arrive on the shelf. If the vegetables are not in season, they
have to travel even further which means it takes even longer for them to arrive at your
grocers. By contrast, foods that are purchased at your local Farmer’s Market usually
travel only a few hundred miles or less and arrive the same or next day at the market.

What You’ll Need

3 cups of Bone Broth
1 medium onion, finely chopped
1/2 cup chopped celery
1/2 cup chopped carrots
2 cups tomato juice
1 cup whole kernel corn
1 cup lima beans (cooked)
1 cup diced potatoes
2 tablespoon Worcestershire sauce
1/2 teaspoon garlic salt

Put all of the ingredients into a pot and bring them to a boil. Reduce heat and
allow to simmer for about 60 minutes, or until vegetables are desired consistency. Some
like this soup with the vegetables al dente (more firm) while others like the vegies more
of a “mushy” consistency. You can also add a little bone broth demi-glace to this soup
to give it a heartier flavor.
SOUTHERN VEGETABLE SOUP
This is a soup my father used to prepare for my sisters and myself when we were
younger. I’ll never forget the smell and taste of this soup. Just like most kids, we really
didn’t like to eat vegetables, but this soup is just so delicious, we often forgot it was
actually made out of vegetables and just gobbled it up.

Another thing to note is that this soup was never the same soup twice, as my
father used different vegetables, often whatever was handy or whatever was in season,
and often added different spices and seasonings, as his creative flair allowed. As I’ve
pointed out before and it bears repeating here, this is only a basic guide, feel free to add
other vegetables, such as squash, zucchini, lentils and beans, etc. to make it your own!

What You’ll Need

1 cup of water
1/2 cup diced white onion
2 garlic cloves, minced
2 quarts bone broth
2 Cups diced tomatoes
½ Cup tomato juice
1 cup green beans cut into ½-inch pieces
1 cup peas
1 cup whole kernel yellow corn
1/2 cup diced carrots

1/4 cup diced celery

Start off by sautéing the onions in a couple tablespoons of your bone broth, until they are
translucent, then add the minced garlic cloves. Continue to sauté the onions and garlic
for 2 to 3 more minutes. In a large pot, add water, bone broth and diced tomatoes and
allow this to come to a slow boil. Stir in the green beans, peas, corn, diced carrot,
diced celery and any other vegetables you may wish to add. Lower the heat and allow
the soup to simmer, covered, for 15-20 minutes or until the vegetables are at a desired
texture. Store any leftovers in the refrigerator for up to a week, or freeze and store up to
6 months.
HOT GUACAMOLE SOUP
This recipe is a variation on a recipe that a friend of mine used to make. To be honest, I
could never pry the recipe from him but I experimented with different ingredients until I
was able to come up with a soup that was almost identical to his soup. I’ll never know
how close this recipe is to his original recipe but I can say that it’s one of the most
delicious and nutritious soups you’ll ever taste.

Avocados contain almost 20 vitamins and minerals per serving, including

potassium, lutein and folate. They are great source of Vitamins B, C and E, and have
even been shown to contain chemicals which can help prevent cancer. They are also
low in sugar and high in fiber, which helps you to feel fuller longer. Avocados are also
high in monounsaturated fat, which is a "good" fat that helps lower bad cholesterol
when eaten in moderation.

What You’ll Need

1 ripe avocado, quartered
4 cups bone broth
1/4 cup chopped fresh chives
2 cloves garlic, mashed
3 tablespoons lime juice
2 tablespoons chili powder
3 to 4 sprigs fresh cilantro
Several leaves of romaine, shredded

1 cup of arugula, shredded

2 Tablespoons dill
1 Teaspoon Ground Cumin

Place all of the ingredients in a blender or food processor with 2 cups of bone broth and
puree until it becomes a smooth consistency. Transfer this mixture to a pot and add the
remaining 2 cups of bone broth. Simmer over low heat for about 20 minutes. Serve with
a sprig of parsley (if desired).
BEEF BONE BROTH STEW
If you enjoy a good stew, but haven’t tasted stew made with bone broth, you don’t know
what you’ve been missing. Traditional beef stew is a great filling dish that can warm
you and your loved ones on a cold winters day and has been a staple in many cultures
for hundreds (if not thousands) of years. When combined with bone broth, beef stew
become even tastier and provides you with the collagen, minerals and other essentials
that creates a healthy filling meal that everyone can enjoy.

What You’ll Need

2 pounds beef stew meat

4 tablespoons flour
2 cups Bone Broth
2 to 3 Bay Leaves
1 tablespoon Seasoned Salt (I personally prefer Lawry’s seasoned salt)
1/2 teaspoon Thyme Leaves
1/4 teaspoon ground Black Pepper, Ground
4 carrots, cut into ½ inch pieces
4 medium potatoes, cut into 1 inch chunks
4 small onions quartered
2 celery stalks cut into ½ inch pieces

Coat beef with flour.

Brown coated beef in a large saucepan over a medium heat, until all sides are
browned. You may need to brown half the meat at a time.

Transfer the browned beef to a large pot and stir in the seasoning and bone
broth. Bring to a rapid boil, then reduce the heat to low. Cover and allow to simmer for
2 hours. Stir in the vegetables and simmer an additional 30 to 45 minutes or until
vegetables are tender. Be sure to remove the bay leafs before serving.
 CONCLUSION

As I have previously noted, the recipes included here were purposely kept basic to
allow you to experiment with them. You should most definitely try adding different
herbs, spices, vegetables or other foods to your soups, stews and gravies as you see fit.
Part of the fun of cooking is allowing yourself to be creative with your dishes, but if you
are just starting out you will want to stick close to the original recipe at first.

As I said at the outset of this book, one of my favorite recipes is perhaps the
easiest of all to make, and that is simply boiling some bone stock, adding some
seasoning (salt and pepper to taste) and drinking a cup or two daily. This will provide
you with the abundant collagen, glycine, proline, calcium and minerals to keep your
body healthy and keep your energy up.

If you find yourself needing a cup of coffee before you can even start the day, try
some bone broth instead. You may be pleasantly surprised to find that it actually works
even better then caffeine to help get you going in the morning! Just one or two cups of
bone broth can help keep you awake and alert throughout the whole day.

In conclusion, you just can’t go wrong with bone broth. It’s easy to make, very
inexpensive, contains all the nutrients and minerals your body needs to retain health and
stave off many degenerative diseases, and it just tastes so delicious by itself or in soups,
stews, gravies or braising for meats and poultry. So if you haven’t yet started making
bone broth, now is the best time to do so. Your health may just be dependent upon it.
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 Table of Contents
INTRODUCTION
CHAPTER 1: IF BONE BROTH IS SO GOOD, WHERE ARE THE SCIENTIFIC
STUDIES & WHY ISN’T IT BACKED UP BY DO
CHAPTER 2: BENEFITS OF BONE BROTH
CHAPTER 3: HEALING YOUR LEAKY GUT WITH BONE BROTH SOUP
CHAPTER 4: THE WONDERS OF COLLAGEN & GELATIN
CHAPTER 5: IF YOUR BONE BROTH WON’T GEL
CHAPTER 6: USING BONE BROTH TO DETOXIFY YOUR BODY
CHAPTER 7: THE FOUR CONDITIONAL AMINO ACIDS WE NEED
CHAPTER 8: FERMENTED VEGETABLES + BONE BROTH = PERFECT
CHAPTER 9: HOW TO MAKE BONE BROTH
CHAPTER 10: RECIPES
CONCLUSION